1. "Cannon Ball"
5 Rounds for total reps, 
:20 on/:40 off:
1. Calorie Row
2. Dumbbell Front Squats
3. Push Ups
4. Double Unders
*These are designed to be MAX effort
sprints each round. Don't hold back!

2. Single Arm DB/KB Rows
3x8-12 per arm

3. Core Work
5 Rounds:
15 Back Extensions
:15 Tuck/L-Hangs